baked gulab jamun
Healthy Indian Sweets

Baked Gulab Jamun | Healthy Indian Sweets

Did you know? By eating a serving of gulab jamun after lunch/dinner you end up eating additional half of the calories you had in lunch/dinner! What makes it calorie dense is the deep fried dough of milk solids (evaporated milk) which is immersed in thick sugar solution. So, are you wondering by how much calories will a baked gulab jamun save you? Let me break it down for you.

A small ball of gulab jamun is roughly around 130-150 calories. A usual serving consists of two balls making it around 300 calories. An Indian lunch/dinner is roughly between 600-750 calories. Thus, if you have a serving of gulab jamun as dessert, you consume an additional 300 calories after your meal which is roughly additional half of the amount of calories you have in lunch/dinner.

baked gulab jamun

Why gulab jamun is the most unhealthy dessert?

  1. Main ingredients of a Gulab jamun dough are khoya (milk solids/ evaporated milk) and maida (refined all purpose flour) which are already great contributors of dense calories. Since khoya comes from full fat milk, most of the calories comes from the fat content.
  2. Deep frying dough balls in oil or ghee (clarified butter) adds additional fat to the dessert.
  3. Well, considering the already unhealthy balls, let’s coat them with yet another zero nutritional value carbohydrate i.e. sugar syrup!

Is it so bad? I had a healthy discussion with my brother. According to him, is it even a big deal if you consume a deep fried dough of milk solids coated in sugar syrup once in a month or only during festivals? Why not satisfy ourselves to the core with full fat and full sugar and just be done with that sweet for weeks. Obviously lesser the fat and sugar, more is the craving for them. While I find it to be a valid argument, is it a big deal if we try to make it healthy so that we can enjoy it more often? After all, we live in times where each of our favorite food is calorie dense. I vote my argument to be valid too :p

History of Gulab Jamun

As the name revolves around “Gulab” (sweet rose syrup) and “Jamun” ( A round, dark purple color berry) we can say this is how this dessert got it’s name. But do you know there’s a science behind the whole process of how a gulan jamun is made?

As India has a hot climate, milk solids would go bad in two days without refrigeration. So, to prevent them from turning bad, we deep fry them in fat. This removes most of the moisture from milk solids and replace them with fat i.e. oil or ghee (clarified butter). To further protect it from the attack of bacteria and fungi, we coat it with a thick sugar solution. In this way you can store your excess milk and enjoy desserts whenever required. We Indians have a solution for everything! isn’t it?

I’m sharing two recipes of healthy baked gulab jamuns with you all. Both are worth giving a try. I have used honey solution (honey+water) instead of sugar solution.

  1. Baked gulab jamun with khoya and whole wheat flour.
  2. Baked gulab jamun without khoya and oats flour.

Don’t miss out on our healthy gajar halwa recipe too.

baked gulab jamun

Baked Gulab Jamun (with khoya)

A round baked delicacy with the sweetness of honey and essence of rose.
Prep Time 10 mins
Cook Time 15 mins
Course Dessert
Cuisine Indian
Servings 4 people
Calories 65 kcal

Equipment

  • Microwave/Oven
  • Baking tray

Ingredients
  

  • 3 tbsp khoya (milk solids/ evaporated milk)
  • 1.5 tbsp whole wheat flour or all purpose flour
  • 1-2 tbsp milk
  • 1 pinch baking soda
  • 2 pinch baking powder
  • 3 tbsp honey
  • 2 tbsp rose water
  • rose petals/ rose essence optional

Instructions
 

  • Rub khoya with your hands untill smooth
  • Add whole wheat flour, baking soda, baking powder and milk and knead a smooth dough
  • Prepare the dough into small balls with no cracks. If crack persists, add few drops of additional milk and knead again.
  • Bake them in a preheated oven at 180° for 10-12 minutes.
  • Prepare honey solution by mixing honey and rose water and boiling it. You can add some water for extra dilution.
  • Immerse the baked gulab jamuns into the solution while it is still boiling. Boil them together for 1 min.

Notes

  1. Baked balls may turn dark on the base, but that’s completely fine. It won’t affect the taste.
  2. Baked balls may seem hard once out of the oven, but they will turn soft once immersed into hot honey solution.
  3. Dilute honey/sugar according to your taste and preferred sweetness.
Keyword baked gulab jamun, gulab jamun, healthy gulab jamun, healthy indian sweets, how to make gulab jamun

baked gulab jamun

Baked Gulab Jamun (without khoya)

A round baked delicacy with the sweetness of honey and essence of rose.
Prep Time 10 mins
Cook Time 15 mins
Course Dessert
Cuisine Indian
Servings 4 people
Calories 64 kcal

Equipment

  • Microwave/Oven
  • Baking tray

Ingredients
  

  • 3 tbsp oats flour or grind rolled/instant oats
  • 1.5 tbsp milk powder
  • 1-2 tbsp milk
  • 1 pinch baking soda
  • 2 pinch baking powder
  • 3 tbsp honey
  • 2 tbsp rose water
  • rose petals/ rose essence optional

Instructions
 

  • Mix oats flour, milk powder, baking soda, baking powder and milk.
  • Knead a soft and smooth dough.
  • Prepare the dough into small balls with no cracks. If crack persists, add few drops of additional milk and knead again.
  • Bake them in a preheated oven at 180° for 10-12 minutes.
  • Prepare honey solution by mixing honey and rose water and boiling it. You can add some water for extra dilution.
  • Immerse the baked gulab jamuns into the solution while it is still boiling. Boil them together for 1 min.

Notes

  1. Baked balls may turn dark on the base, but that’s completely fine. It won’t affect the taste.
  2. Baked balls may seem hard once out of the oven, but they will turn soft once immersed into hot honey solution.
  3. Dilute honey/sugar according to your taste and preferred sweetness.
Keyword baked gulab jamun, gulab jamun, healthy gulab jamun, healthy indian sweets, how to make gulab jamun

Rating: 5 out of 5.
I Bake You!
I Bake You!

Hello! I am Mahita, a baking addict who loves to experiment with healthy alternative ingredients together with a pinch of love.

Leave a Reply

%d bloggers like this: